By: Megan Fordon, LLMSW
Written: September 2nd, 2024
My initial panic attack was a terrifying experience. The elusive nature of panic attacks and the lack of immediate solutions overwhelmed me. However, through research following that first attack, I was able to identify what was happening and explore potential solutions, which provided some relief. By the time the second attack occurred, I felt more prepared. And by the third, I had developed a defense strategy.
Each subsequent experience has refined my approach, accelerating recovery. I'm pleased to share these tips with others on their healing journey. While this list is comprehensive, it's not exhaustive. I encourage readers to contribute additional tips and resources in the comments.
Recognizing the signs of a panic attack and implementing effective strategies is crucial for regaining control. While self-directed recovery is possible, seeking support from a qualified therapist can significantly enhance the process.
Steps one through three focus on immediate relief from a panic attack, while steps four through seven outline general recovery tips and tricks. Feel free to follow these steps in any order that suits your needs. Further details and planning for each of these steps can be found in my workbook, The Complete Panic Attack Survival Guide.
I wish you all the best on your healing journey. Remember, recovery is not always linear, but it is progressive. Each step you take will bring you closer to sanctuary.
Step One: Target Physical Symptoms Using Self-Regulation
The physical symptoms experienced during a panic attack are the body's response to the triggered "fight-or-flight" state. To counter this, we must send safety signals to our bodies. This involves engaging in activities opposite to the physiological responses. For example, if your muscles are tense, relax them; if you're breathing rapidly, slow it down by exhaling longer than inhaling. Research suggests that reducing your breathing rate to 10 breaths per minute can trigger a parasympathetic response, promoting relaxation and safety. Some of my favorite self-regulation strategies are TIPP skills from Dialectical Behavioral Therapy (DBT) and Bottom-Up Regulation, which are both detailed in my workbook, The Complete Panic Attack Survival Guide, which can be found on my website.
Step Two: Occupy the Mind using Distress Tolerance Skills
One of the most distressing panic attack symptoms for me was the obsessive, catastrophic thinking about future panic attacks recurrence. So after regulating my body, the next step involved distracting my brain. Distress tolerance skills from DBT combat high-intensity emotional states. Experiment with different skills to find what works best for you. Some of my favorites include watching my go-to TV shows, doing word puzzles, solving math problems, listening to upbeat music, taking walks (if heart rate is manageable), and engaging in creative activities.
Step Three: Take Care of Yourself through Self-Soothing
Panic attacks are exhausting, draining both physical and mental capacity. Toxic shame can hinder recovery, emphasizing the importance of self-soothing. Kindness and compassion towards ourselves and our bodies are essential during recovery. DBT outlines numerous self-soothing skills targeting the five senses. Some of my favorites include:
Taste: Peppermint for nausea, Holy Basil Tea for anxiety, and gum.
Touch: Pets, comfortable bedding, and soft clothing.
Smell: Lavender.
Sight: Uplifting TV shows, nature scenes, animals, and sunsets.
Sound: Auditory bilateral stimulation, favorite music, nature sounds, or playing an instrument.
Step Four: Educate Yourself on PolyVagal Theory
Polyvagal Theory explains how our autonomic nervous system (ANS) has adapted to keep us safe. The ANS comprises our brain, spinal cord, and nerve network. It assesses stimuli, determines safety, and triggers corresponding physiological responses.
Neuroception is the subconscious process by which our ANS receives and interprets stimuli. Based on this interpretation, our brain triggers one of three physiological states: Ventral Vagal, Sympathetic, or Dorsal Vagal. Each state has distinct physiological responses.
Understanding this process can help you recognize and manage the physical sensations associated with panic attacks.
Step Five: Develop Internal Awareness to Better Understand Why Panic Attacks are Occurring
Through the practice of interoception, we can draw mindful awareness to our internal state and develop a better understanding of what's occurring before, during, and after a panic attack. By harnessing this awareness, we can better understand our triggers, responses, and how to restore safety, allowing for quicker recovery in the future. Once a mobilized state is interpreted, we can intercept our physiological responses before they intensify by sending safety signals instead, such as through auditory bilateral stimulation, tapping, and more.
Step Six: Regulate Your Nervous System
Several approaches can help regulate your nervous system. Some involve self-directed activities like yoga, somatic exercises, and vagus nerve stimulation. Others may require professional guidance, such as the Safe and Sound Protocol. Explore the options available to you.
Step Seven: Create an Emotional Safety Plan and Recovery Guide.
An emotional safety plan outlines steps to calm down during intense emotional states. A recovery guide provides strategies for post-panic recovery. Develop these plans based on your understanding of yourself and your most effective coping mechanisms. My workbook, The Complete Panic Attack Survival Guide, offers a template for creating these plans.
Additional Tips & Tricks:
Mindful Reflection: Journal about your experiences to gain deeper self-understanding and identify patterns.
Seek Support: Connect with others who understand and validate your experiences.
Be Patient: Recovery takes time. Celebrate small victories along the way.
Utilize Resources: Explore diverse perspectives and advice. What works for one person may not work for everyone.
Embrace Fear: Panic attacks can trigger emotional flashbacks to childhood, evoking feelings of fear and abandonment. However, as adults, we have autonomy and control over our safety. We can learn to embrace fear without being consumed by it.
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